Why Roz Khao Ande? (Eggs: The Superior Superfood, Benefits, 8 ways to cook them)


In This Article...


Eggs are nature’s gift to us. Eggs are naturally available to us in the perfect macro ratio count. Eggs contain all the essential nutrients any human being would need.

Why Should You Eat Eggs Every Day?

Nutrient Powerhouse (no carbs)

An egg breakfast or dinner isn’t just easy, it’s a low carb, high-fat meal. This is just about as close to zero carbs as you can get. Carbohydrates don’t serve good purpose to the body.

One egg (apart from protein and fat soluble vitamins), contains:

IronCarries oxygen to the cells, helps prevent anemia 
Vitamin B12helps to keep the body’s nerve and blood cells healthy, protects against a type of anemia
FolateHelps produce and maintain new cells; helps prevent a type of anemia, helps protect against serious birth defects if taken prior to pregnancy and during the first 3 months of pregnancy
SeleniumWorks with vitamin E to act as an antioxidant to help prevent the breakdown of body tissues
Lutein and zeaxanthinMaintains good vision; may help reduce the risk of age-related eye diseases, such as cataracts and macular degeneration
CholinePlays a strong role in brain development and function

Raises Good Cholesterol

Eggs help increase levels of high-density lipoprotein (HDL) or “good” cholesterol, as it’s commonly known. Higher levels of HDL can help reduce the risk of heart disease.

Good Fat


A serving of two large eggs contains 11 grams of fat. All of the fat in an egg is found in the yolk. The yolk contains a ton of important fat-soluble nutrients like vitamins A, D, E, and K, and the antioxidants lutein and zeaxanthin. The healthy fats in the egg yolk help our bodies to absorb these nutrients.

Vitamin E, A, D, K


Vitamin E: An antioxidant that plays a role in maintaining good health and preventing disease, also helps maintain healthy skin.

Vitamin A: Helps maintain healthy skin and eye tissue; assists in night vision.

Vitamin D: Strengthens bones and teeth; may help protect against certain cancers and auto-immune diseases.

Vitamin K: Plays a role in blood clotting, bone metabolism, and regulating blood calcium levels.

First Class Source of Protein


Proteins are the building blocks of life and a single egg contains about 5 grams of high-quality protein. The main functions of proteins in the body are to build, strengthen, and repair tissues.

Eggs contain all nine essential amino acids, hereby, helping the body for optimum growth and maintenance.

Omega 3s


Omega-3s are a family of “essential fats” that play an important role in the working of our cell membranes. An egg contains similar types of omega-3s as those found in fish.

This makes them particularly useful for people who avoid or can’t eat fish. Omega-3 fats are good for many things, from heart and brain health to protecting our eyes.

An Omega-3 enriched egg contains all types of omega-3 fats, including DHA and EPA. 


Eating eggs can make you feel full for longer by:

  • Increasing levels of a hormone that helps you feel satisfied after eating (the leptin hunger hormone)
  • Delaying the rate at which food leaves the stomach

The high satiety levels of eggs lead to greater feelings of satisfaction, less hunger and, a lower desire to eat later in the day, meaning you’ll be less inclined to reach for that mid-afternoon snack.

Diabetes friendly


Eating an egg can also help reduce variations in glucose and insulin levels which can have benefits for weight management.

The inclusion of eggs in our daily life is beneficial for those with type 2 diabetes, particularly if they replace less healthy foods, such as refined grains, and boost levels of quality protein in the diet.

Eggs also have a low glycemic index.

Take-Home Message

  • Buying organic or pastured eggs (free-range eggs) is the healthiest option.
  • If buying packaged eggs, always check the expiry date on the label.
  • If an egg floats in water, it has gone stale.
  • Raw eggs contain salmonella and e coli bacteria, thus, one shouldn’t consume them.
  • The color of an egg yolk doesn’t affect the nutritional value or flavor of an egg. The color of the yolk is influenced by the feed of hens.
  • Storing eggs in the right manner will help their shelf life.

8 Ways to Cook Eggs

Additionally, eggs are really versatile because you can customize it based on your preferences.


1. Omelette

2. Fried Eggs

3. Boiled

4. Egg Muffins

5. Egg butter

6. Casserole

7. No bread egg sandwich

8. Scrambled

How egg-cited are you about trying them all?

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